Monday WOD – 092914

Julian

Julian

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

October On-Ramp!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp

WORKOUT OF THE DAY

Fitness
1. Power Clean 5RM, TnG

2. AMRAP 15
3, 6, 9, 12, 15…
Pushups
KB Hang Clean & Jerk (24/16kg)
Box Jumps

3. 3x ME Strict Pull-ups

Performance
1. Power Clean 5RM, TnG

2. Push Jerk 5RM

3. Metcon
AMRAP 15
3, 6, 9, 12, 15…
Pushups
KB Hang Clean & Jerk (24/16kg)
Box Jumps

4a. 3×10 Ring Swings – make these perfect. If you can’t keep form together for 10, lower the number of reps and do more sets.
http://vimeo.com/99058074 – rest 90s
4b. 3x ME Strict C2B – rest 90s